Nov ’19
Angel Oak CrossFit – Strength & Conditioning
Warm-up
A: Lower Body WU (No Measure)
5min Bike/Row/Run
+
2x:
10 Leg Swing front/back
10 Leg Swings left/right
5 Inchworms + Push-up
10 hollow rocks
20 walking lunge
Strength
B: Metcon (Weight)
4 Sets:
16 BB Step Ups
10 Dbl DB RDL
20 – 40s Sorenson Hold
Conditioning
C: Metcon (AMRAP – Rounds and Reps)
17 min Circuit
20 DB FSQ
400 m run
20 ring rows